Jogging Knee Pain
Jogging Knee Pain and how to avoid it
Jogging knee pain is a common ailment among many runners, especially those who have only recently started running. There are many potential causes for this problem, the most common and likely of which is unnecessary stress on the knees due to wrong running posture, badly cushioned shoes, or running on rough roads with steep inclines or sudden dips. Over time, this can lead to more serious injuries like tendonitis or illiotibial band syndrome (ITBS).
When experiencing jogging knee pain, it is always best to slow down altogether, especially in undiagnosed cases when you do not know what is causing it. It would also be prudent to see a sports doctor immediately if the pain has been there for a while or it is severe enough to bother you even while walking. Some conditions like tendonitis go away with adequate rest while others worsen if left untreated. In order to know what the right steps are to remedy jogging knee pain you must first know what conditions are causing it.
If you are having jogging knee pain you may want to implement changes in your running habits to lessen the stress on your knees. First, determine if you are a pronator or a suppinator. Pronation and suppination refers to the tendency of the ankles to roll inward or outward when your feet lands on the ground. Both pronation and suppination imparts severe stresses on the knees as the rolling motion forces the knee muscles to compensate. Extended running without any additional support for these conditions will lead to jogging knee pain that eventually progresses to ITBS or runner’s knee when the ligaments surrounding the patella are strained beyond their normal capabilities.
Among the commercial and medical solutions for suppination and pronation are cushioned shoes with hardened inside or outside linings to support the foot as it hits the ground preventing too much rolling. There are also commercial insoles designed for proper support to minimize stresses on the ankles and knees.
New runners can also study their running motion in order to correct potential sources of jogging knee pain. Overstriding is one common problem in this regard; it refers to over-extending the legs during running such that the heels hit the ground first instead of the mid-sole of the foot or the toe area. When the ball of the foot hits the ground first, it absorbs all of the impact from running. This impact is eventually carried upwards into the knee and can disturb ligaments and joints resulting to jogging knee pain. It’s also one of the primary causes of knee tendonitis which is an inflammation of the tendons in the knee resulting to a significant reduction in mobility and ease of movement.
The best treatment for jogging knee pain is preventing it altogether through a combination of proper running form with no overstriding, wearing cushioned shoes to minimize suppination and pronation, insoles for additional foot arch support, and taking it slow and easy until you get used to a running form that does not stress the knees in any way.
Running and jogging are enjoyable experiences but only if it is done in the proper way. Improper jogging can lead to serious injuries that will take a long time to heal. Take time to learn the proper way to run and slowly build yourself into a comfortable pace and mileage that will allow you to enjoy running without having to experience joggers knee pain. By doing this you will enjoy your jogging exercise program much more and will be more inclined to stick with it.
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